Fitness: 1. Front Squat: 15 minutes to build to a heavy 2 rep.
2. For time:
50 Barbell Back Rack Step Ups: (30/20kg) (24/20")
50 Front Rack alt Lunge (30/20kg)
50 Calorie Row
Performance: See Fitness Sweat: Warm Up: Row technique.
Male: 50, 40, 30, 20, 10
Female: 45, 35, 25, 15, 5
If you wish to view our Weightlifting and/or Competitors programming contact us at firstname.lastname@example.org to be added to the private group or you can follow on our Beyond the Whiteboard track. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.